Reimagining Diastasis Recti: A conversation with Michelle Benoit.
When I first set out to make a video about Diastasis Recti, I had no idea it would blossom into the viewership that it has. A friend overseas was having a hard time finding information and resources about diastasis recti after the birth of her firstborn and was eager to return to her prebaby workout regimen. Using yoga therapy and principles of anatomy, I developed the first diastasis recti video.
Several years later, the video has a quarter of a million views, and hundreds of women have written me from all around the world sharing their stories and experiences using the practices. Women have shared that they will teach their daughters about diastasis recti, and wish that they had the knowledge and information about these practices two decades ago. Others have written that in addition to the change in their DR, that they have learned a mindfulness and respect for their bodies, learning how to listen in, which has had profound effects on their experience in life.
I struggle to find the words for how privileged it has felt to hold space for this growing community of women globally learning about and healing diastasis recti. I am touched by the warm words that I have received, and inspired by the stories of success and shared comments.
Several videos (and years) later, I was thrilled to find Michelle Benoit, a local pelvic floor and post partum physical therapist in Charlotte. I emailed her asking her to update me on some of the latest findings about diastasis recti, and like everything else with this video it has birthed into a beautiful collaboration and such an informative conversation.
Michelle and I sat down together in September 2020, to discuss and explore the changing research and approach to diastasis recti. As Michelle Benoit says, “the way we look at and address DRA is changing. Where we were once hyper focused on ‘the gap’ or the distance between the left and right rectus abdominus muscles, we’re now considering the tissue integrity of the linea alba, the amount of tension that can be created in the linea alba, and the overall ability of the abdominal wall to pressurize and stiffen with different activities.” Michelle’s approach to Diastasis Recti is to Connect, Control and Challenge. She starts with the foundation of being able to connect with the body through the breath, mindfulness and awareness. From there the focus is on relearning how to isolate, engage and control those muscles, and finally to load the tissues in graded increments to strengthen.
Michelle turned me onto the work of Munira Hudani, a postpartum specialist in Canada, and the more I read, the more I realize just how swiftly the research and the understanding of DR is changing. I have several key take aways from the conversation with Michelle and reading up on Munira’s work.
Diastasis Recti - Key Take Aways.
The first is we all have a gap, it’s how the core works that matters. The core is the way our body handles pressure, and if we aren’t handling intraabdominal pressure well, it will disperse in other ways such as bulging, doming, coning, or pelvic floor discomfort or urinary issues. Diastasis Recti is normal and to be expected in pregnancy. What used to be measured as just the “gap” can now more accurately be understood as the depth, elasticity and integrity of the linea alba tissues in both active and passive tensions.
Where women used to be given the list of “no-no’s” without much more, now there is the guidance that most pre-pregnancy work outs are possible in the postpartum period, with careful awareness, time, intention and graded practices. With mindful, consistent practice it is very possible to build up to even doing planks.
Our bodies are strong and resilient, but we must listen to them. Healthy bodies come in many shapes and sizes and there is not a one size fits all approach to DR. Healing your diastasis recti does not guarantee a flat tummy or that your skin will bounce back to normal, but it can get you back to moving and feeling better. If the pressure is exceeding the muscle’s ability to manage and regulate that pressure, it’s a good cue to stop, and scale back a bit. Self-compassion is key, and comparison can be a trap. Meet your body where it’s at.
Cait Allison,
LCSW, MSW, CCH, CIAYT, RYT-500
Cait is a yoga therapist, social worker, & hypnotherapist based out of Davidson, NC. She feels called to work with helping humans to reclaim their bodies, minds and spirits as positive, empowered territories through individual sessions and free online video content.
Michelle Benoit, Physical Therapist
Michelle Benoit is a physical therapist who has been practicing for over 14 years, after graduating with her Doctor of Physical Therapy degree from SUNY Upstate Medical University in Syracuse, NY. She has spent the last 9 years working in pelvic health, after completing continuing education through Herman and Wallace Pelvic Rehabilitation Institute. She has a passion for working with pregnant and postpartum women knowing that this is a new season of life for each woman who experiences it. She believes that women deserve to feel good during pregnancy and deserve quality guidance postpartum when returning to their regular activity and fitness routines. She has been featured on Charlotte based podcasts Coffee and Kettlebells and on The Relentless Podcast. She is mom to her three young boys and understands the demands placed on mothers in the US.
Knowledge is power. And I am deeply interested in empowering women throughout the world. I am learning and growing with you in knowledge. I highly recommend checking out Michelle’s website listed below and signing up for Munira Hudani’s free guide and resource on her website “10 reasons your diastasis recti is not getting better and what to do about it.” Please make sure to like and subscribe to my YouYube channel to stay up to date on all of the latest videos, including an encore collaboration with Michelle! Wishing you all an empowering and healing journey of embodiment!
Get in touch with Michelle
Michelle’s Website | www.allnaturalfemale.com
Munira Hudani’s website | www.munirahudanipt.com
Munira Hudani’s Diastasis Rectus Abdominus: A New Era | Click Here
Diane Lee, PT | Click Here
Antony Lo, The Physio Detective | Instagram @physiodetective
Inemesit Graham, Fitness Trainer | Instagram @mummy_fitness
Brianna Battles, founder of Pregnancy & Postpartum Athleticism | Instagram @pregnant.postpartum.athlete
Lisa Marie Ryan, Fitness Trainer | Instagram @lisa.marie.ryan
